Plate Pinch Hold

Sets and reps

• For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets.
• For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9).
• Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

General ranges, not medical advice. Stop if anything hurts.

Alternatives

Other exercises for the forearms, for when the plate is taken or you want a change.

• Barbell Reverse CurlBarbell
• Barbell Reverse Wrist CurlBarbell
• Barbell Wrist CurlBarbell
• Behind-the-Back Barbell Wrist CurlBarbell
• Cable Reverse CurlCable
• Cable Reverse Wrist CurlCable
• Dead HangBodyweight
• Dumbbell Reverse CurlDumbbell

Questions

What muscles does the Plate Pinch Hold work?

The Plate Pinch Hold mainly works the forearms.

What equipment do you need for the Plate Pinch Hold?

A plate.

How many sets and reps of the Plate Pinch Hold?

For strength: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes between sets. For muscle: 3 to 4 sets of 6 to 12 reps (up to 15 on smaller lifts), resting 1 to 2 minutes, ending each set 1 to 3 reps short of failure (RPE 7 to 9). Add a rep or a small amount of weight once every set reaches the top of the range at the same effort.

What can I do instead of the Plate Pinch Hold?

Barbell Reverse Curl, Barbell Reverse Wrist Curl, Barbell Wrist Curl and Behind-the-Back Barbell Wrist Curl work the same main muscle.